How to get back into Pilates after recovering from an injury

Injuries do not have to be seen as a setback. That’s something I learned from my injury. In fact, injuries make us become more precise.

  • Author: Lesley Logan
  • March 21, 2021
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Recovering from an Injury with Pilates thegem blog - Online Pilates Classes
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Recovering from an Injury with Pilates thegem blog - Online Pilates Classes

When you have an injury it can be frustrating to hear all the things you cannot do. And, there is also a lot of fear around an injury. Will I ever be the same again? How will this injury change my life? Whether you’re a professional athlete or a weekend warrior, the truth is that injuries affect our lives tremendously. It can be hard when you are injured to do simple things around your house. I had never had a major injury setback before, not until I went for a run and broke my leg.

I had been out for a run. Not unusual for me. I ran almost every day since I was 14 years old. On this day I was running home from my Pilates studio. I had a surprise break and wanted more coffee. I was two blocks from home, I had a simple misstep and boom! I was on the ground. It felt like my leg had been shoved like a pole inside me. I laid there for a moment in shock and a bit embarrassed. It was “rush hour” and a ton of people saw me fall.

I didn’t feel any pain from the fall. Well, aside from a bit of bruising setting in. I remember bending and straightening my knee and had no problems. So I went to stand up. And I couldn’t.

So many thoughts and fears rushed in.

As a Pilates teacher,  I had taught many clients who had many different injuries. Some happened because they picked up a suitcase wrong, others playing with their kids, and several injuries that happened over time as a result of poor movement patterns. I knew inside that this injury wouldn’t stop me. That Pilates could help me….

Pilates, used to be known as Contrology. Joseph Pilates was known as the person dancers would go to see to be “fixed.” There are stories about Romana Kryzanowska going to see Mr. Pilates for her ankle injury and he focused on everything but her ankle. And in his book, Caged Lion, John Steele recounts how he went to see Joseph Pilates for lower back issues and how Mr. Pilates didn’t focus on his back.

In Pilates, as you work your entire body to work together, it’s easy to avoid the injury, strengthen the rest of the body, and the weaker muscles will become strong. In time the aches, pains, injuries either go away or become incredibly manageable.

For my own recovery, I did everything I could with my fractured Tibial Plateau. I started the next day. And after 6 weeks of no weight-bearing, not only had my fractures healed 2 weeks early, but my body had maintained so much of its strength that recovery was faster than my doctors even anticipated.

Our bodies are susceptible to injury when there is weakness or tightness. If you are too flexible you’re as susceptible to injury as if you’re too tight. By focusing on the engagement of our muscles throughout the Pilates practice, you not only strengthen the body but you’re getting what science has shown to actually be the most beneficial stretch – active static stretching.

For example, when you are doing “Single Straight Leg Stretch” on the mat, you’re not focusing on how much you can pull the leg over your face. That would just be a static hamstring stretch. You would feel a bit of relief in your hamstring, but when you’re done working out, it will likely go back to its original tightness. Instead, you are pressing your leg into your hands as you pull on it. Thus activating the back of your leg while you stretch it.

If you have an injury or have recovered from one, but you know your body doesn’t move in the same way, Pilates is there for you. Pilates will meet you where you are. And instead of spot training the injury, it will work your body around it.

You will learn how to move your limbs from your center. And while that might not seem very impressive or necessary, picture yourself reaching up for a box of cereal on a shelf that is just a bit higher than your reach. You can reach up from your upper traps, overstretch your shoulder, lean to one side, and if you’re lucky only contort yourself long enough not to cramp up or sustain a shoulder injury. Or, you can reach your arm from your back, feel your legs reach down in order for you to lift up, and grab that box from a place of strength.

Injuries do not have to be seen as a setback. That’s something I learned from my injury. In fact, injuries make us become more precise. And, that’s exactly what happened to me. As I write this to you I’m stronger than I was before my injury and have no issues with it.

I know it’s because of Pilates.

Are you ready to strengthen what is weak, tighten what is loose and do life better?

xx~LL

Published
Categorized as Blog

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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4 comments

  1. Thank you Leslie. I just finished my in studio classes to become an instructor. I finished those classes on Sunday and then Monday morning I fell going down some wonky camper steps and bam. I have a trimalleolor fracture. Going to to surgery today (Thursday)for plates and screws. I will be non wt bearing for a couple of months. A co class mate sent me this website for encouragement. You’ve given me hope!!!

    1. Omg Stacey, I’m so sorry for this fall you had. I hope you’re healing is going ok. And please remember you are so strong. And that you have Pilates to support you. Work what you can and omit what you can’t (for now). xx~LL

  2. I have been practicing Pilates for 8 months now and it has changed my life. Sadly I just suffered a Tibia Plateau Fracture and going in for surgery in 2 days. I want and need to know how and when I can return tonPulates to help with my PT. My whole body thrives on Pilates exercises. Thanks in advance

    1. Hey MaiLin, I am so sorry to hear about your injury. UGH! I’ve been there. I didn’t have to have a surgery for mine. But as soon as you can feel like you can be safe going to a studio or laying on the ground you can do a lot of the Mat work and cadillac/tower work without using the leg that is recovering. For example I did Single Leg Stretch on the mat but didn’t bend my knee more than I was allowed. I also didn’t put weight on it. I wouldn’t recommend doing classes during your initial recovery. But what I did was start with the mat and go exercise by exercise to see what I could do.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

THE CALM BETWEEN THE STORMS

Online Mat & Reformer Pilates Class Descriptions:

What Storms you ask? Well, Thanksgiving (USA) just happened and we’re kicking off the big Holiday Season right away. Let’s use this week’s Mat & Reformer classes to connect to our breath, center from the powerhouse, and find a little calm.

On the Reformer, we’ll be working to make Running more than that exercise you do to stretch your calves. And on the Mat well alter some of our traditional breathing patterns for a calming challenge!

You won’t need any special props, just your fabulous, Deep-Breathing selves!

See you in class,

Tami

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

THE BOSS

Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

TINSEL AND TEASERS

Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a theraband and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SLEIGH THE DAY

Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

This week I want you to feel like you can do your very best with each exercise! Meet your body where it is, have fun and dont judge how it goes! There are always those exercises you aren’t sure about, but today you just have to go into it saying, I WILL SLEIGH this one! Lets do this!!

No props needed for these classes!

See you in class,

Mindi

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

JINGLE BELL ROCK

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

There are some Rocking Moves in Pilates! This whole month we’ll be getting our Jingle On as we use each piece of equipment to prepare for and expand on those rolling & rocking postures. Bring that holiday spirit, let's rock!

Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

Super STAR

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Did you know that a Superstar has definitions surrounding it that call out words like “prime attraction”, “prominent”, and “public appeal”?

I’m laughing as I write this description because this month’s theme is about the exercise STAR and I think these words are usually disassociated with that exercise! LOL!!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - these workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

Throughout the Pilates method there aren’t many exercises where the side body is the main attraction, which is interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - all need to call on your side body muscles to help you do the exercises.

Our focus this month is side body work to help you not only be a SuperSTAR and try STAR, but to help you connect to these muscles to do all the other exercises.

Let’s have FUN this month and forget about the stigma STAR may or may not have :)

Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋